The best sets of exercises for girls to lose weight in the gym. Examples of training programs in the gym for girls - three options

The gym is not just about working out using cardio equipment. Most of the classes are devoted to exercises with weights. And. This includes lunges with dumbbells, pull-ups, squats and many other exercises that simultaneously develop muscle and burn fat.

How to train properly in the gym

The time spent on exercise machines complements and reinforces the basic exercises, but does not replace them in any way (if there are no health restrictions).

The exercise program in the gym for girls varies depending on the goals (cutting, gaining weight, etc.)

Any experienced gym trainer will tell you that the exercise program for girls is no different from the program for men. To achieve tangible results, girls should train equally with men. This does not mean that women should lift the same weight as men and completely copy the “male style” of training. However, there are general principles for both “women’s” and “men’s” training programs.

Basic rules for training in the gym (regardless of gender):

• Job with heavy weights;
• number of repetitions should depend on the goal (1-5 repetitions – muscle development, 6-12 – increasing muscle mass, more than 12 – developing endurance);
• training, including strength exercises, lasts 60 minutes (no more);
• any program covers basic (set of muscles) and conditionally basic (specific muscle group) exercises.

It is important to know! The desired forms are achieved not by the intensity of training, but by “correct”, systematic exercises. Frequent, long and chaotic training will do more harm than good.

Gym exercise program for girls

The exercise program in the gym for girls is selected individually depending on the final goals. The program can be aimed at burning excess fat, developing a certain muscle group, building mass, endurance, etc. The selection of the program depends on several factors, in particular on general physical fitness, initial body weight and the girl’s body type.

The “right” program is not necessarily designed to burn fat. The absence of excess fat does not mean a slim and sexy figure. In addition, every girl has her own ideas about thinness and excess weight. Sometimes, a thin and slender girl comes to the gym to “lose weight.” Most likely, the girl needs to gain weight, and not burn extra calories.

How to choose the right program for yourself to look attractive and sporty? The easiest way is to start from your body type in order to understand which part of the body needs weight loss and which needs strength training.

Examples of programs for different types of figures:

• A-figure– wide hips, narrow shoulders. Fat is deposited mostly on the stomach, thighs and buttocks. In this case, the training program should be combined: training the upper body area is aimed at increasing mass, and the lower body – at burning fat. The emphasis is on the legs and buttocks.
• T-shape– the antipode of the A-figure, that is, broad shoulders and a narrow pelvis. The program should focus on building muscle mass in the legs and thighs.
• X-figure- a proportional figure that most women dream of. The load is distributed evenly. With mild neglect, you need to concentrate on gaining weight. If you are obese (losing your waist), you need to start with a set of exercises aimed at burning fat and gaining definition.
• H-figure– the shoulders are equal in width to the hips. The program consists of 2 stages - burning fat and building mass in the shoulders and hips.

Do not forget that it is impossible to concentrate only on a certain part of the body. During physical activity, muscles are trained together. Therefore, any fitness program includes the entire range of exercises with an emphasis on certain muscles.

Warm-up - the beginning of any workout

No exercise program in the gym for girls is carried out without a warm-up.. Even if a girl is an experienced athlete, she begins any workout with a warm-up.

The main purpose of warming up is to reduce the risk of injury. You cannot perform complex exercises or lift heavy weights with untrained muscles. A sudden load leads to injuries of varying severity from tendon ruptures to dislocations and pinching.

Warm-up prepares muscles, tendons, joints, making them more elastic and mobile.

In addition, warming up sets you up for the required rhythm and increases endurance.

The warm-up includes the following main steps:

• general body preparation– running, jumping rope, cardio exercise, etc.;
• joint preparation– rotational movements of the joints from the neck to the ankles;
• muscle preparation– stretching all muscles until slight pain occurs.

A productive warm-up cannot last less than 5 minutes. The most optimal time for the muscles to warm up well is 10 minutes.

Basic set of exercises in the gym

In practice, training is limited exclusively to sets of exercise machines and equipment in a specific gym. Otherwise, regardless of the level of training, gender and build of the athlete, the classes remain universal. The difference is in the load, intensity, weight of the pull, and the number of approaches.

Any training program in the gym for girls contains a basic set of exercises:

• barbell squat– basic exercise for the buttocks, thighs and calves;
• pull-up (alternative – vertical pull-down)– a classic exercise for the muscles of the back, forearms and biceps;
• lunges– an important exercise for the legs and hips, performed with weights (dumbbells);
• standing barbell or dumbbell rows can be of 2 types– stretching or deadlift;
• bench press - performed by both men and women and aimed at developing biceps and pectoral muscles;
• classic abdominal exercise, which involves lifting a straight back from a lying position (an alternative is twisting).

Most of these exercises cannot be performed at home, as they involve working with machines and weights.

Exercises in the gym for weight loss and relief

Losing weight (burning excess fat) and getting ripped (getting a slender figure) are interrelated concepts. It is impossible to work with only one of them: strength training in any case leads to a decrease in body fat. Therefore, weight loss exercises are combined with a load aimed at achieving body definition.

The comprehensive program consists of alternating strength exercises with cardio exercises. The intensity of the workout and high tempo allow you to burn calories, and strength exercises strengthen the muscles of the legs, hips, and chest.

Typically, such a workout lasts no more than 1 hour 20 minutes and consists of supersets, between which a session on a cardio machine (treadmill or elliptical) is provided. Between supersets you need to rest for about 2 minutes, and when switching to cardio, you don’t need to take a break, that is, a session on a cardio machine can be included in a superset.

Exercises for weight loss and definition:

• on the press– bent over body raises, hanging leg raises, bending over a goat;
• on your feet– lifting weights with legs, lunges and squats with weights;
• on arms and back– bench push-ups, vertical block and barbell rows from the chest in a standing position, bench press and dumbbell rows while lying down, deadlifts with dumbbells.

One set is 3 sets of 12-15 repetitions. It is recommended to distribute the exercises over 3 sessions per week (at least 1 day between workouts). Each session should cover all muscle groups.

Note! The program is high intensity, so it is not suitable for beginners with poorly developed muscle mass. For beginners, you first need to go through a basic program and master a set of basic strength and aerobic exercises.

Exercises for girls in the gym to gain weight

Exercise in the gym is not only aimed at reducing weight by burning excess calories. For some girls, it is important to choose an exercise program that helps build muscle mass.

The program is suitable for thin girls who want to gain weight, and includes a strength set of exercises:

The training is carried out 3 times a week and consists of alternating the load on different muscle groups. The exercises are strength-based and involve working with weights, so you need to do 3-4 hikes 8-15 times. Beginners should start with light weights and gradually increase them. It is worth remembering that without proper nutrition, even with regular training, muscles will not grow.

Cool-down: Stretching at the end of your workout

Cooling down or stretching is advisable, but not necessary. Many trainers (not only in fitness, but, for example, in dance sports) recommend stretching, especially for beginners who are just starting to learn the sport. Stretching has a beneficial effect on muscle recovery and improves overall condition after a long workout.

A cool-down is not a warm-up, so it does not require working out all muscle groups. Stretching is necessary only for those muscles and joints that bear the majority of the load.

For example, after an intense leg workout (weight lifting, lunges, squats), it is the leg muscles that need to be stretched. Accordingly, a cool-down takes much less time than a warm-up, which requires to tone all muscle groups.

Trainers recommend hanging on the bar as a cool-down after any workout. Hanging for 15-20 seconds relieves tension from the spine, which takes most of the load during any type of workout. This is especially important for people with back problems (pain, osteochondrosis, hernia).

Gym training program for beginners

It is quite difficult to start training without prior physical preparation. Therefore, the exercise program in the gym for girls introducing sports and physical activity should cover the entire body. In this case, a basic set of exercises is suitable, which will help adapt the muscles to physical activity.

Typically, basic training involves 2 sessions per week (not in a row). This is enough for the body to adapt to physical activity. The program lasts 1.5-2 months, provided there are no missed workouts.

The detailed plan is presented in the table:

After a maximum of 2 months, you should switch to another program designed for physically fit girls.

Intermediate Exercise Program

Girls who have some experience in sports and have completed the initial level of training move on to more complex training. The intermediate level includes strength exercises at a fairly fast pace.

The difficulty of this level lies in the complex exercises. Approaches must be done in blocks without a break. You can rest only after completing one set of exercises (5 in total).

Intermediate level exercise sets:

• abs and leg lifts;
• deadlifts and squats with weights (barbell or dumbbells);
• leg press or extension and barbell curl;
• traction of vertical and horizontal blocks;
• pulling the barbell and raising the arms with dumbbells to the sides.

One set of exercises involves 5 sets of 15 repetitions. This program is good for both weight loss and mass gain. If you need to tighten or round a certain part of the body, you should increase the load in this area.

Proper nutrition is the key to successful workouts in the gym

Girls who want to lose weight need to start eating right. When playing sports, muscle mass builds up under fat, muscles become stronger, tightened and increase in volume, that is, the total body weight increases with constant loads. Visually, the result of training will be barely noticeable or not noticeable at all.

Something to remember! An exercise program in the gym will not fully “work” without a diet. For girls who dream of a beautiful, toned figure, it is important to balance proper nutrition and physical activity.

Proper nutrition during intense exercise should correspond to your goals. Muscles will not grow in the absence of the necessary substances and vitamins in the body, and it will not be possible to burn fat without controlling calories, even with sufficient load.

In addition, do not forget that muscle work requires more energy and, as a result, appetite increases, which also needs to be controlled.

However, a strict diet, even to the point of starvation, will inhibit muscle development. Maintaining a “load-nutrition” balance will help achieve the desired result during the period of the program.

Below is a table of the ratio of protein, fat and carbohydrate consumption for girls actively involved in the gym.

For any training program, you should count the calories needed to build muscles and drink 1.5 liters of water per day (for intense training, increase your water intake to 2 liters). It’s worth taking your diet seriously and balancing your exercise loads with the necessary nutrition every day. Only in this case will the muscles grow and fat will disappear in the “right” places.

Any programs can be adjusted, complex exercises can be replaced with simpler, alternative ones. Before you start training, you should consider your general level of preparation, chronic diseases and problems of the musculoskeletal system. The main thing to remember is the principle “do no harm” - everything should be in moderation.

Useful videos about training programs for women

A program for girls in the gym for weight loss and muscle definition in this video:

Exercise program in the gym for girls in this video:

If you want to have not just a slim, but an athletic body, then on the way to your goal you will definitely have to look into the gym. After all, proper nutrition and diets will not help you tone your muscles and skin, as good physical activity will do. There is a misconception that a set of exercises in the gym for girls should not include working with additional weight. This is due to the fact that many ladies are afraid of becoming overly muscular, but a woman physiologically cannot be so due to a lack of testosterone in the body. Therefore, exercises with weights will only help tone flabby muscles and develop strength and endurance.

A qualified trainer will help you create an individual set of exercises in the gym for girls, but you can also choose a program yourself. Before you start training, you need to decide on your training goals and assess the state of your physical fitness. There are many types of programs aimed at losing weight, building muscle mass, increasing overall physical fitness, cutting and contouring. It is important to remember that any set of exercises for girls should always include: a warm-up, the main part of the session and stretching exercises. It is also worth paying close attention to the rules of training on simulators, especially when selecting a working weight. Everything here is purely individual. For each machine, you need to choose a weight with which you can do at least 10, but no more than 25 repetitions. Otherwise, you will either fail to achieve results or injure yourself.

There is a basic set of exercises in the gym for girls who have just started training and need to prepare themselves for more serious loads. This program is designed to improve muscle tone throughout the body. Each exercise should be done all the way, but be sure to do more than 20 repetitions, so the weight is selected individually. 3-4 approaches will be enough. This course is designed for 2-4 months.

• leg press on a special machine with a lifting platform;
• leg curls on a machine;
• to the side (to increase the effect, you should work with weights);
• lifting straight legs while lying on your back (working out the lower abs);
• crunches while lying on a bench (working the upper abs);
• and vertical blocks to the chest;
• standing barbell pull;
• hyperextension.

Afterwards, you need to complicate the program and work on individual muscle groups. To do this, there is a three-day set of exercises in the gym for girls, which is designed for direct weight loss and involves the alternate development of different parts of the body. It is worth exercising 3, and if you have free time, 4 times a week, alternating training and rest days for recovery.

First day

Second day

• bench press;
• rows with a wide (or medium) grip of the upper block to the chest;
• press of two dumbbells up (lying on a bench);
• pulling one dumbbell to the belt, leaning on a bench;
• row with a narrow grip of the upper block to the chest;
• holding hands with dumbbells or on a machine (butterfly);
• half-ver;

The third day

• lunges in place (in motion) with dumbbells;
• deadlift of dumbbells or barbells (must be performed with straight legs);
• swing your legs to the side (to increase the effect, you should work with weights);
• wide leg squats with dumbbells (plie);
• press two dumbbells up (sitting on a bench);
• raising two dumbbells to the sides while lying on a bench;
• reverse grip push-ups;
• for triceps.

When starting any set of exercises for the gym, do not forget about warming up. To warm up, 10 minutes on a treadmill, exercise bike or jump rope will be enough. Once you feel a little sweaty, you can begin the main part. After training, do not neglect stretching, it will soften the next day.

Very often I devote specific topics to girls that are unlikely to be of interest to guys. My respects, ladies. And although today’s topic is called “Arm training for girls in the gym,” the program given in this article will also be of interest to beginner guys, since it serves more to strengthen the muscles, and not to pump them up. Get ready to receive a new dose of information.

Many times I have come across the fact that girls and women, coming to the “gym” and receiving certain tasks (exercises) from the trainer, think that after a couple of workouts they will pump their shoulders, back, or arms to incredible sizes. Like the shoulders will be wider than the hips, and it’s kind of ugly.

I agree, it doesn’t look very attractive, but you, dear ladies, will not be able to pump up your body parts to more or less large sizes - many factors influence this. For example, the wrong level of male hormones, wrong nutrition, wrong training load. In short, don’t be afraid - you won’t be shaken. But gaining strength, increasing the definition of the body (as they say, “getting dry”) is always welcome.

Girls, you must understand that by training your arms, you will also train other muscles - chest, back, torso. So don’t worry if after training you have pain not only in the muscles of your arms, but also in your core.

You must also understand that the muscles being trained need rest. Therefore, do not think that the classes will be similar to each other. Having worked on the shoulders, for example, in the next workout you will have to train other muscles - biceps, triceps or forearms. Oh well, it will be reflected in the program anyway, so just stick with it.

Hands-on program in the gym

A gym is the presence of all kinds of exercise machines and sports equipment that help you achieve physical perfection. So don’t be shy about using all the variety of weights: the more you change the objects you work with, the more unusual it will be for your muscles. This means that they will always work with full dedication, and not idly, as when getting used to the same weight or apparatus.

The program is intended for beginners, and is divided into three days (by hand zones). You see, you can only work with your hands for a certain amount of time. Next, they will simply get tired. Therefore, supplement this program yourself with exercises for the abs, lower back, legs or sides, dilute it with work on cardio equipment or exercises for the butt. Simply put, whatever your soul desires. It could even be stretching, running on a treadmill, or just jumping rope.

You need to exercise a day or two after the previous workout so that you have time to recover. By the way, it is not necessary to adhere to the sequence of classes that is described. You can alternate training days (but not the exercises on them) from time to time.

First lesson

1. Bench press with a narrow grip (for beginners - an empty bar) - 4 sets of 8-12 repetitions each.
2. Extension of the arm with dumbbells from behind the head (for the right and left in turn) – 3 to 10-12.
3. Back push-ups from the bench (flexion-extension of the arms in support from behind) – 3 to 12-15.
4. Extension of arms in a block simulator - 2 to 6-8 (the exercise is difficult, that’s why there are so few repetitions).
5. Bent over arm extension with dumbbells – 3 to 8-10.
   Possible replacements in the future - after a month of training, you can replace the second exercise with a standing French press,

Second lesson

1. Bench press sitting behind the head in a Smith machine – 4 to 8-10.
2. Lifting dumbbells forward, to the sides and to the sides while bending over - do all three exercises continuously (rest only after three completed exercises). 3-4 to 10.
3. Barbell chest press in the Smith machine – 2 x 10.

Possible replacements: after a month of training, you can replace the first and last exercise with a regular bench press while sitting from the chest and behind the head. You can also divide the triset (second point) into three separate exercises, and perform them first with one hand, then with the other. Bent over dumbbell lateral raises can be replaced with lateral raises while lying face down on a bench. In short, there are a lot of variations, try it and don’t feel sorry for yourself.

Third lesson

Possible replacements: you can change the first exercise to pulling a block behind your head, the second can be replaced by bending your arms with a curved bar or bending your arms on a lower block. The last, that is, the fifth, you can eventually change to pull-ups on the horizontal bar with a reverse grip, and you don’t have to hang completely - you can stand with your feet on the floor. The main thing is to relax your legs.

Best regards, Vladimir Manerov

Subscribe and be the first to know about new articles on the site, right in your email.

Working on your body is more difficult than playing checkers. Here you can only “get into the queens” through regular classes. Training three days a week will give tangible results in a month and a half. It is important not to force things, but also not to slow down, increasing the load gradually. Training for beginners should involve all muscle groups, so the body will quickly get used to regular exercise.

General training rules

From the first lessons, it is very important to learn how to perform the exercises technically correctly.

Replacing the exercise

When the muscles are accustomed to the load and you do not feel discomfort when performing the exercise, it becomes easy for you - it’s time to replace it with another, with the same muscle groups. So that the muscles continue to be effectively loaded.

This usually happens every 3-4 sessions (microcycle).

Any training program for girls should be changed at least once a month.

Projectile weight and its increase

The weight with which a person trains is called working weight. A beginner chooses a light weight with which he can perform the exercise 15 times with great effort, but cannot do it the 16th time. Having made two approaches, in the next workout you need to evaluate the condition of the muscles:

• if they don’t hurt, we increase the load a little;
• if your muscles hurt, it makes sense to skip the exercise until the next workout so that the muscles have time to recover.

You need to work with such a weight that the last repetitions are difficult, but the execution technique remains correct.

In this 6-week training cycle for girls, weights are deliberately not indicated:

1. Everyone's initial preparation is different.
2. Different muscle groups are not equally developed (someone may have a weak back but strong legs and vice versa).

Duration of classes

The training lasts 1 hour. During this time, a beginner manages to do 3-6 exercises. Almost all of them are done in 3-4 sets of 8-12 times (3-4*8-12).

Between approaches - less and exercises - more, pauses for rest are required, but no more than 7 minutes, so that the muscles do not have time to cool down.

When exercising 3 times a week, there should be one free day between them, which is necessary for muscle recovery. Each lesson should contain a complex for working out a rested muscle group, last no more than 1 hour, of which 10 minutes are allocated for warm-up, 45 minutes for the strength part and 5 or more minutes for the final cool-down and stretching.

First of all, it is important:

• master the correct technique of performing exercises;
• accustom the body to regular physical activity (especially joints and ligaments for strength exercises);
• increase muscle tone and strength;
• prepare the basis for further increases in loads.

ON A NOTE!

A training diary, in which you can schematically record the exercises performed with the number of steps, repetitions and weight, will allow you to track progress in the loads.

IMPORTANT!

For the most effective training, girls need to take into account the phases of their menstrual cycle, changing the load:

• in the first week (menstrual) - stretching is best; easy activities needed; the load on the abs and legs should be reduced;
• in the second (postmenstrual) - strength training with maximum load, speed and endurance training;
• in the next two weeks (ovulation and premenstrual phases) - fat burning and cardio workouts are most effective.

Set of exercises

This training program will be effective if you provide the body with complete recovery.

• Full sleep.
• Balanced nutrition - for weight loss, enhanced in.
• The use of sports supplements in the article about.

From the first to the third week

The first two weeks you should not increase the weights in the exercises, but during the third week you should add a little weight in the first three exercises of each workout.
Day 1 (legs, shoulders, abs)

Day 2 (back, chest muscles, triceps, abs)

Day 3 (emphasis on cardio, back, legs, arms, abs)

From fourth to sixth

When replacing exercises with new ones, it is important not to increase the weight of the equipment. Changing the direction of the load connects stabilizing muscles that did not work previously. Spend time choosing comfortable weights for each exercise, starting with the minimum.
1st day

1. Platform leg press 3-4*8-12 all for replacement;
2. Leg curls (hamstrings) on the machine 3-4*8-12;
3. Shin in the simulator, sitting 3-4*8-12;
4. Lifting dumbbells up (military press or Arnold press), sitting 3-4*8-12;
5. Lifting dumbbells to the chin 3-4*8-12;
6. To the previous one, add a plank for 3 minutes (can be done with short breaks).

2nd day

3rd day

1. Easy jogging 30 minutes;
2. Deadlift 3-4*8-12;
3. Leg extension on the simulator 3-4*8-12;
4. Extensions with or without weight 3-4*8-12;
5. Lifting dumbbells (biceps) alternately, sitting 3-4*8-12;
6. Super set: Roman bench curls 12 times + plank for 1 minute after each set. 3 such approaches.

In subsequent training cycles

• if it’s easy, increase the working weight in the approaches without compromising the execution technique;
• if it’s hard (you feel stagnant), replace the exercises with similar ones;
• for lagging muscles, you can add 1 exercise on 1 day, but no more;
• and always look for new exercises for the muscle group being worked.

Choose the weight yourself, so that you feel muscle failure in the last approaches.

GOOD TO KNOW!
The cyclic training program for girls in the gym is primarily aimed at changing the direction of the load, and only then at increasing the weights in the exercises. This, without large dumbbells and barbells, ensures the effectiveness of the set of exercises. However, muscle pain is an integral part of training and indicates muscle development.

Increase the load gradually and enjoy the training. Then in a matter of months you can become the owner of a strong and slender body with beautiful shapes.

We are waiting for your questions in the comments!

Other entries

Nowadays, the saying “You are greeted by your clothes, but seen off by your mind” is more relevant than ever, because first of all, when meeting a new person, we form our opinion about him, based on his appearance, and then we look at what he has inside. If you want to be successful, both on the personal front and at work, you need to constantly keep yourself in shape.

For a woman, being attractive and pleasant is especially important. The main component of this image of the fair half of the population is Therefore, the topic of this article will be “Gym training program for women.”

Familiarization with all stages of weight loss

First, let's discuss the fact that the program for training in the gym for women for the purpose of losing weight and for the purpose of pumping and building certain muscle groups are fundamentally different.

If building and strengthening your muscle frame is important to you, then strength exercises are most effective. If your goal is to lose excess weight, then cardio exercise is something that you should pay special attention to. However, for best results, pay attention to both types of exercises.

In this article, the main task that the training program we have compiled in the gym for women will solve is to remove the stomach and sides, as well as tighten the lower body or reduce the volume of the legs.

In addition to what you have compiled, you will need to familiarize yourself with the basic principles of proper nutrition.

For simple muscle strengthening, muscle building and cutting, diets will vary significantly. We will also consider this point in general detail.

It is important to understand that the gym training program for women and men differs due to differences in body structure. It is worth taking into account the characteristics of a girl’s body before and after the menstrual cycle.

When visiting a gym with exercise equipment, you need to wear clothes specially adapted for this purpose and be sure to take with you the amount of water you need.

Features of female physiology

Due to the amount of hormones such as testosterone and norepinephrine in the female body (women have much less of them than men), the body is prone to the accumulation of fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises to the point of wear and tear (in this regard, ladies are less resilient).

Despite the rate at which fatty tissue accumulates in the body, girls have the ability to shed extra pounds much faster than guys.

Women have very well developed lower body muscles, making them very trainable. Things are worse with the upper body. It is quite difficult to pump up the muscles of the abs, chest, arms and shoulders, but in combination with proper nutrition it is quite possible.

By the way, due to the smaller number of nerve endings in the lower abdomen, women have a less developed neuromuscular connection than men. On the one hand, this is good, because ladies are more tolerant of pain in this part of the body (in particular pain during menstruation), but because of this, the lower abs are the most problematic part for most of them.

It is very important for women to choose a workout routine according to their menstrual cycle.

In the first half of the time after menstruation, the body is more resilient and strong, and is also less prone to storing carbohydrates in reserve, so training at this time is most productive.

Ovulation usually occurs two weeks after menstruation. These days the body is at its weakest, it is engaged in accumulating and saving energy, so you can be sure that every piece of cake you eat at this time will, without a doubt, lead to the rounding of your shape. Training during this period is the least effective; experts even recommend reducing the load.

Let's summarize what a woman should know when choosing exercises for herself.

A weight loss training program for women is very different from a training program for men due to differences in muscle structure.

The number of calories that a man should consume per day is several times higher than the norm that is indicated for girls.

A gym training program for women should be built according to her menstrual cycle: the heaviest loads are in the first two weeks, then the intensity of training should decline.

In women's training, there should be many approaches and repetitions, with a minimum of rest between them. A gym workout program for women 3 times a week is the best option.

Let's talk about nutrition

To ensure that the efforts made in the gym are not in vain, you simply need to control your diet, because no matter how hard you work during training, if you consume excess fat and carbohydrates, your muscles will simply grow under a layer of fat.

So, the basic rules of proper nutrition:

• You need to eat several times a day (5-7) in small portions.
• Be sure to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
• Minimize the consumption of so-called junk foods (these are foods that do not provide any benefit to the body). These include: sugar, mayonnaise, ketchup (and other purchased non-natural sauces), sweet carbonated water, etc.
• Try to avoid consuming too fatty meat and give preference to boiled, stewed, baked and steamed foods rather than fried in oil.

• Do not eat food 3-4 hours before bedtime.
• The main amount of carbohydrates should be taken in the first half of the day.

As you can see, the rules are simple and understandable to everyone. We do not advise you to completely exclude sweets, flour and fried foods from your diet. You just need to try to eat not very healthy foods as rarely as possible. For example, give yourself a day once a week when you can eat something tasty. But the main thing is not to overeat.

A sample meal plan looks like this: breakfast, snack, lunch, snack, dinner. Fruits are best as a snack.

The main thing is to remember that no training program in the gym for women (beginners in particular) will help you if you don’t eat right.

What is the difference between a circuit training program and a split program?

So, we talked about the basic principles of women's training, understood why a training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the training itself.

The training program in the gym for weight loss for women for two days (or better yet, three) is divided into two types:

A circuit program is a workout that involves each session in the gym working out all muscle groups at once. This type of training is considered by many to be the most preferable for women. It is, without a doubt, ideal for those whose goal is to lose excess weight and slightly strengthen the muscle frame.

Split training is based on the fact that the person working on it works a certain group (or several groups) of muscles every day. For example, day 1 - back, arms, day 2 - legs, buttocks and day 3 - chest and abs.

Such training is usually chosen by men. However, for girls who want to build muscle mass in a particular area or pay special attention to the most problematic part of the body, this program is also ideal.

Below is a training program in the gym for women (initial) of a circular type.

Circuit training

It is important to remember that no matter what training program in the gym for weight loss for women (and drying is also required in conjunction with training for weight loss) you have, you need to devote 20 minutes at the beginning to warm-up and cardio exercises and 20 minutes at the end to muscle stretching and cardio exercises . We will discuss this point in more detail later.

So, you've warmed up. Now let's look at what a circuit training program for a gym for women (initial) should look like for a week.

The first day

Press. The first exercise you will perform will be crunching the body on a bench. Perform 4 sets of the maximum number of repetitions (professional trainers advise doing as many as you think you can, plus 5 more times. These 5 repetitions will be most effective).

Gluteal muscles. Lunge forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in your hands. 3 approaches.

Back. Vertical block pull. This exercise should be done 4 sets of 8-15 repetitions, concentrating on the back muscles.

Dumbbell bench press. This exercise tightens the breasts and forms their beautiful shape, which, you see, is important for a woman (it is especially important that the training program in the gym for women over 45 includes chest exercises). Perform 15 times in 2 approaches.

Flying arms with dumbbells while lying on a bench. This exercise will enlarge and strengthen your breasts. Perform 15 times 2 approaches.

to the sides. Do 25 swings with each leg, 2 sets.

Complete 2-4 rounds of this program. Remember that in the breaks between approaches and exercises you cannot sit and it is undesirable to stand in one place; it is better to go drink some water or warm up and stretch your muscles.

Day two - rest.

Day three

Squats holding a barbell on your shoulders, will perfectly pump up your buttocks and legs. The weight of the bar should be such that you can squat with it at least 15 times without hurting yourself (we recommend starting with 8-10 kilograms). The first time you need to be insured. Do 2 sets of 15 reps.

Floor press. Do 2 sets of 10-15 reps. This exercise is good for the chest muscles.

Twisting with a fitball. The point of the exercise is that you need to lift your body and legs at the same time, while holding the fitball in outstretched arms, pass the ball from your hands to your legs and lower yourself, squeezing it with your feet. This challenging exercise works the upper and lower abdominal muscles, as well as the muscles of the arms and legs. Minimum number of repetitions 10 times, 2 sets.

Leg press on the machine. This exercise works the thigh muscles. Do it 15 times, 2 sets.

Arm curl with a dumbbell. Perform 2 sets of 15 times on each arm. With this point you can pump up your biceps, which will relieve you of problem areas on your arms.

Plank stand for 1-1.5 minutes. The plank tightens the muscles of the entire body.
Complete 2-4 rounds of this program.

Day four - rest.

Day five

Hyperextension. This exercise trains the gluteal and back extensor muscles. Perform 15-20 times for 0.5 kg. 2 approaches.

Leg raises on the horizontal bar (hanging). This way you will perfectly pump up the muscles of the lower and upper abs, oblique abdominal muscles and arms. If you are a beginner, then pull your knees bent up. If your level of training allows you, then raise your straight legs to parallel with the floor. Such twisting should be done in the following order: forward, left, right. Perform 10-20 repetitions in 2 sets.

Bent-over arm raises with dumbbells alternately. Perform 15-25 times on each arm, 2 approaches. This exercise will strengthen your shoulders.

Calf raises with dumbbells will work the calf muscles. Do 3 sets of 40 reps.

Deadlift Perfectly suited for working out the back, buttocks, thighs and forearms. This row must be performed with dumbbells or a barbell. 15-20 times, 2 approaches.

Swing dumbbells to the sides pump up the middle delta of the arm. 2 sets of 10-15 times.

Warm-up, stretching and cardio

Before performing the exercises, be sure to spend 10 minutes warming up and 10 minutes on a treadmill or exercise bike.

You may ask, “Why do you need a warm-up if it doesn’t build muscle or help you lose weight?” The answer is simple: only by warming up first will you prepare your body for heavy exercise, which will significantly improve the quality and safety of subsequent training.

So, what is the warm-up responsible for:

• Warms up and tones all the muscles of the body.
• Accelerates the heartbeat to 100 beats/min.
• Increases the activity of the cardiovascular system, due to which blood flows to the muscles faster.
• Reduces the risk of muscle tearing or straining during strength training.
• Speeds up metabolism.
• Helps you get ready for training.

Now you know the important role warm-up plays. It may include: jumping rope, rotational exercises to warm up the joints, bending and turning the body, abducting and stretching the arms in different directions.

After you've finished warming up, run for 10 minutes on the treadmill.

After completing your basic workout program, spend 10 minutes stretching. It will make the shape of your muscles more neat and feminine, and will also reduce pain the day after training. And, of course, a plastic body never hurts a girl.

Women over 40 years old

Many people think that the training program in the gym for a woman 40 years of age and older is very different from the training for the younger generation or is not available at all. This is a misconception. The sport is shown at any age, but in this case several rules must be followed:

1. Before you start going to the gym, you should consult your doctor.
2. The rest between exercises and approaches should be longer - 1-1.5 minutes.
3. Perform all exercises carefully and not at a very fast pace.
4. Spend more time stretching and warming up.

By following all the rules described in this article, you will achieve incredible results at any age.